Events training

Log presses:

8x60 kg
6x80 kg
4x90 kg
3x100 kg
4x100 kg - failed the 5th rep
3x100 kg - failed the 4th rep

Yoke:

2x150 kg for 40 meters
2x200 kg for 40 meters - 2 drops
1x240 kg for 75 meters - no drops!!
1x240 kg for 30 meters - focus on speed
1x240 kg for 45 meters - focus on speed
1x240 kg for 20 meters

Tyre flips:

4x8x380 kg

Atlas stones:

2x110 kg on 129 cm
2x110 kg on 142 cm
2x110 kg on 153 cm
1x110 kg on 165 cm
1x110 kg on 177 cm
2x120 kg on 129 cm

Run1:

90 kg - 165 cm
110 kg - 153 cm
110 kg - 142 cm
120 kg - 129 cm

Run2:

90 kg - 177 cm
110 kg - 165 cm
110 kg - 153 cm
120 kg - 142 cm
130 kg - 129 cm - failed

4x130 kg on 129 cm - failed the 5th rep twice

Viking presses:

8x90 kg
2x5x110 kg

Cable ab crunches:

12x40 kg
12x55 kg
12x65 kg
2x12x50 kg

Upper body training

Incline dumbbell presses (45 degrees):

12x30 kg
10x34 kg
8x38 kg
8x40 kg
2x8x44 kg

Incline barbell presses:

12x55 kg
8x75 kg
8x95 kg
6x105 kg
10x95 kg

Behind the neck push presses:

8x60 kg
8x70 kg
6x80 kg
4x90 kg

One arm alternating plate front raises:

10x10 kg
3x10x15 kg

Dumbbell side raises:

4x12x14 kg

Behind the neck dumbbell triceps extensions:

8x12 kg
8x14 kg
8x16 kg
8x18 kg

Triceps pushdowns + lat pulldowns:

20x64 kg + 12x64 kg
16x77 kg + 12x64 kg
12x86 kg + 12x64 kg
12x91 kg + 12x64 kg

Hammer pull-ups:

4x6xBW

Laying leg raises:

12xBW
8xBW+8 kg
8xBW+10 kg
8xBW+12 kg
8xBW+14 kg (PR)
8xBW+16 kg (PR) - heavy set

Upper body training

Set a blistering pace for myself today. Minimal rest between sets. Managed to complete 40 sets in under 90 minutes. I was exhausted by the time I reached the calf raises. While I enjoy training sessions with less volume I feel that these brutal and lengthy sessions are the ones that effect real change.

Deadlifts:

10x70 kg
8x110 kg
8x140 kg
8x160 kg
4x180 kg

Full olympic squats (paused):

8x70 kg
8x90 kg
8x100 kg
8x110 kg
8x120 kg

One arm dumbbell rows:

12x34 kg
12x40 kg
2x12x44 kg

Cable rows:

12x86 kg
12x91 kg
2x12x100 kg

T-bar rows (paused):

12x60 kg
12x75 kg
2x12x90 kg

Front lat pull-downs:

12x68 kg
12x77 kg
2x12x86 kg

Cable rear delts flyes:

12x23 kg
2x12x27 kg
2x12x32 kg

Behind the neck pull-downs:

100x41 kg - no stop...my biceps were on fire

Shrug calf raises:

20x77 kg
3x20x100 kg

Leg press calf raises:

4x20x260 kg

Events training

Weight for height (20 kg sack):

6x20 kg over 3.75 meters - mostly fails
2x20 kg over 3.75 meters
2x20 kg over 4 meters - 1st went over
1x20 kg over 4.25 meters - fail
1x20 kg over 4.25 meters - fail

Powerstairs:

6x175 kg
6x185 kg
4x195 kg
4x205 kg
1x240 kg - legs and biceps FTW
1x240 kg on higher podium - fail

Yoke:

150 kg for 14 meters with 7 meter drop
180 kg for 14 meters with 7 meter drop
220 kg for 14 meters with 7 meter drop
2x250 kg for 14 meters with 7 meter drop
200 kg for 14 meters with 7 meter drop

Wheelbarrow shrugs:

6x20x200 kg

Wheelbarrow holds:

200 kg for 1 minute
200 kg for 3 minutes (PR)

Upper body training

Incline dumbbell presses (30 degrees):

12x24 kg
12x32 kg
10x36 kg
8x40 kg
8x44 kg
7x48 kg

Incline dumbbell presses (15 degrees):

2x8x40 kg
7x40 kg
6x40 kg

Clean and push presses:

10x50 kg
4x70 kg
4x80 kg
4x90 kg
2x100 kg

Failed the clean 3 times with 100 kg because of my injured left biceps so I did a squat clean. Nice and easy. The third rep I couldn't lock it out but I almost had it.

Dumbbell overhead presses:

4x30 kg L&R
2x4x40 kg L&R

Decline bench presses LOL :))))):

8x60 kg
8x80 kg
8x90 kg
8x100 kg

First time in 3 or 4 years.

Behind the neck pull-downs + Cable overhead extensions + Straight arms pull-downs:

3x12x(77 kg + 35 kg + 30 kg)

Machine rows:

12x70 kg
3x12x90 kg

Neck raises + dumbbell curls (no stop in between sets):

16xBW + 16x12 kg
16xBW+5 kg + 16x14 kg
16xBW+10 kg + 16x16 kg
12xBW+12.5 kg + 16x18 kg
12xBW+10 kg + 16x20 kg

Events training

Weight for height (20 kg sack):

2x20 kg over 3.5 meters
2x20 kg over 3.75 meters
2x20 kg over 3.75 meters
2x20 kg over 4 meters
4x20 kg over 3.5 meters

Farmers walk:

2x70 kg for 75 meters
2x90 kg for 50 meters
2x100 kg for 50 meters
1x100 kg for 25 meters

Did them on the bicycle lane so I could focus on speed and distance.

Powerstairs:

6x175 kg
6x205 kg
1x240 kg (PR) - what an addictive exercise
1x240 kg on higher podium - I put it about a cm but couldn't move it forward

Car pull w/ rope:

12 meters on 6 handbreak clicks
12 meters on 7 handbreak clicks
7 meters on 8 handbreak clicks

One handed axle deadlift:

6x4x60 kg
2x2x70 kg - fail

Loading race (60 kg keg, 78 kg iron implement, 100 kg sack, 105 kg stone):

1 run in 1:16 minutes
1 run in 50 seconds - failed to lift the stone

Laying leg raises:

2x20xBW

Upper body training

Incline dumbbell presses (30 degrees):

12x28 kg
12x32 kg
8x36 kg
8x40 kg
2x7x44 kg

Incline bench presses:

8x50 kg
8x80 kg
8x100 kg
2x4x110 kg

Incline dumbbell presses (45 degrees):

8x34 kg
3x8x36 kg

Smith machine close grip bench presses (paused):

8x60 kg
8x80 kg
8x100 kg
2x8x110 kg

Rope pushdowns (extended pulley):

12x40 kg
2x6x55 kg
2x12x40 kg

Cable side raises:

12x14 kg
12x18 kg
2x10x23 kg

Inverted sit-ups:

12xBW
3x8xBW+10 kg
12xBW

Laying leg raises:

3x12xBW

Ab bridges:

2 for 1 minute

Lower body training (RPB)

Deadlifts:

10x70 kg
8x120 kg
6x150 kg
4x170 kg
4x200 kg
5x200 kg

Safety bar box squats:

6x75 kg
5x125 kg
5x145 kg
4x165 kg
2x175 kg - horrible back pain

Leg presses:

12x150 kg
12x200 kg
12x250 kg
8x280 kg

Farmers shrugs:

6x16x60 kg

Glute ham raises:

8xBW
3x6xBW+bands

Calf presses:

40x200 kg
20x250 kg
16x300 kg
16x330 kg
2x16x250 kg

Events training

Weight for height (20 kg sack):

2x20 kg on 3.5 meters
5x20 kg on 3.5 meters
1x20 kg on 4 meters
1x20 kg on 4.25 meters
1x20 kg on 4.5 meters - fail
1x20 kg on 4.5 meters - fail
1x20 kg on 4.75 meters - fail

Farmers walk:

60 kg for 30 meters with 15 meters turn
80 kg for 30 meters with 15 meters turn
100 kg for 30 meters with 15 meters turn
110 kg for 30 meters with 15 meters turn
120 kg for 15 meters

Yoke:

150 kg for 30 meters
200 kg for 30 meters
250 kg for 30 meters
270 kg for 30 meters
300 kg for 15 meters
320 kg for 15 meters (1 drop)
280 kg for 30 meters

Tyre flips:

4x360 kg
6x360 kg

Overhead yoke:

50 kg for 30 meters
70 kg for 30 meters
80 kg for 30 meters
90 kg for 30 meters

Car pull:

4 hand-break clicks for 12 meters
5 hand-break clicks for 12 meters
6 hand-break clicks for 1 meter
5 hand-break clicks + pedal break for 12 meters
6 hand-break clicks for 4 meters

Atlas stones:

110 kg on 132 cm
110 kg on 168 cm - fail
110 kg on 168 cm
110 kg on 180 cm - fail

Laying leg raises:

2x12xBW
12xBW+bands
10xBW+bands
8xBW+bands
3x12xBW

Upper body training

Incline dumbbell presses:

8x28 kg
8x34 kg
8x38 kg
2x8x44 kg
7x44 kg

Behind the neck presses:

8x60 kg
4x4x80 kg

Close grip bench presses:

8x60 kg
8x80 kg
8x100 kg
8x110 kg
6x120 kg
4x130 kg
4x120 kg

Dumbbell side laterals:

2x12x14 kg
2x10x16 kg

Triceps rope pushdowns:

12x68 kg
12x77 kg
12x91 kg
12x100 kg
12x109 kg

Ab cable crunches:

12x82 kg
12x96 kg
12x109 kg
12x119 kg
12x124 kg
12x129 kg

Neck raises:

2x12xBW
2x12xBW+5 kg

Upper body training

Front cable pulldowns:

12x73 kg
12x82 kg
4x12x91 kg

T-bar rows:

12x40 kg
12x60 kg
12x80 kg
12x100 kg
8x115 kg
8x130 kg
8x140 kg

Block pulls (middle point):

2x8x70 kg
8x110 kg
6x150 kg
3x180 kg
2x180 kg

Dumbbell shrugs:

12x36 kg
4x12x52 kg

Machine shrugs:

12x40 kg
12x80 kg
2x12x100 kg

Behind the neck pulldowns:

4x12x68 kg

Hammer pullups:

4x8xBW

Chin holds:

BW + 50 kg for 1 minute

Plate shrugs:

3x16x25 kg

Hammer curls:

50x12 kg

Lower body training (RPB)

Full olympic squats:

2x8x70 kg
8x100 kg
8x120 kg
6x140 kg
4x150 kg
4x160 kg
2x170 kg

Deadlifts:

2x12x70 kg
8x110 kg
6x130 kg
6x150 kg
4x170 kg
3x190 kg
4x200 kg
3x3x200 kg

Leg presses:

12x150 kg
12x220 kg
4x10x250 kg

Calf raises:

2x16x70 kg
2x16x90 kg
2x12x110 kg
3x12x130 kg

Upper body training

Three fucking injuries in one easy training session. How the fuck is that possible? First I felt a sharp and intense "snap" in my right lat. Then my right hamstring cramped up so bad I couldn't do anything for 10 minutes. Lastly, my left shoulder cracked while doing the floor presses and I had to do lots of stretching before I could keep my arm straight overhead. Injuries with puny fucking weights.

Bench presses:

12x60 kg
8x80 kg
8x100 kg
5x5x120 kg - paused

Incline bench presses:

12x60
8x80 kg
4x5x100 kg

Incline dumbbell presses (paused):

11x30 kg
10x34 kg
2x6x36 kg

Dips:

3x12xBW
10xBW+10 kg
6xBW+20 kg

Floor presses:

12x60 kg
8x80 kg
2x5x100 kg - paused

2km rowing machine + stretching

Events training

The best way to get strong is to compete against a stronger opponent.

Weight for height (20 kg sack):

2x20 kg over 3.5 meters
2x20 kg over 3.75 meters
1x20 kg over 4 meters - fail
1x20 kg over 4.25 meters
1x20 kg over 4.25 meters - fail

Log presses:

2x6x60 kg
4x80 kg
5x90 kg
2x3x90 kg

Car circle:

230 kg for 2 laps
350 kg for 3.75 laps
350 kg for 0.75 laps
350 kg for 3.15 laps

Tyre flips:

3x8x380 kg

Atlas stones:

110 kg on 156 cm
110 kg on 168 cm
110 kg on 180 cm - fail
110 kg on 180 cm
110 kg on 180 cm - fail
110 kg on 180 cm - fail
120 kg on 168 cm - fail
120 kg on 156 cm
120 kg on 168 cm - fail
130 kg on 120 cm (no tacky)
150 kg on 120 cm - fail
130 kg on 132 cm - fail

Sled drag and truck pull:

100 kg for 30 meters
150 kg for 30 meters
200 kg for 30 meters
250 kg for 30 meters
275 kg for 30 meters

Hercules hold:

2x100 kg for 60 seconds

Upper body training

Incline dumbbell presses (15 degrees):

12x30 kg
8x34 kg
8x38 kg
8x44 kg
6x48 kg
4x52 kg

Incline dumbbell presses (45 degrees):

12x34 kg
3x8x36 kg

Close grip bench presses (paused):

8x60 kg
8x80 kg
8x100 kg
6x110 kg
3x120 kg
1x130 kg

Behind the neck jerks:

8x60 kg
6x80 kg
3x90 kg
1x100 kg

Dumbbell presses:

3x5x32 kg L&R

Dumbbell snatches:

3x5x32 kg L&R

Laying leg raises:

8xBW
3x8xBW+8kg

Calf raises:

4x16x127.5 kg

Upper body training

Behind the neck cable pulldowns:

20x55 kg
12x77 kg
2x10x86 kg

Front cable pulldowns:

3x10x86 kg
2x12x77 kg

Machine shrugs:

16x77 kg
4x12x100 kg

Machine rows:

12x67 kg
12x86 kg
12x105 kg
2x12x111 kg

Rope rows:

10x35 kg
2x10x45 kg

Face pulls:

12x45 kg
2x12x55 kg

Hammer grip pull-ups/ Plate shrugs:

3x8xBW + 3x16x25 kg plates

Hammer curls:

30x14 kg
20x14 kg

Rope push-downs:

3x10x55 kg

Neck raises:

20xBW
3x12xBW+5kg

Lower body training (RPB)

Lesson of the day: Never underestimate your opponent, especially when that opponent is Frank (http://www.youtube.com/watch?v=0A9SYx1lCf0&feature=plcp)

Full olympic squats:

12x70 kg
10x70 kg
8x100 kg
8x120 kg
2x8x140 kg
8x150 kg

Deficit deadlifts:

8x70 kg
6x120 kg
6x140 kg
6x160 kg
2x4x180 kg

Leg presses:

20x120 kg
20x170 kg
2x20x200 kg

Glute ham raises:

3x8xBW

Abs cable crunches:

3x16x50 kg

Upper body training

Incline barbell bench presses:

2x12x55 kg
8x75 kg
8x95 kg
6x105 kg
4x115 kg
7x95 kg

Incline dumbbell presses (30 degrees):

12x32 kg
8x36 kg
2x8x38 kg

Incline dumbbell presses (60 degrees):

8x26 kg
8x32 kg
2x7x34 kg

Incline dumbbell flyes (60 degrees):

12x16 kg
12x18 kg
12x20 kg
12x22 kg

Alternate one arm front raises:

10x12 kg
10x14 kg
2x10x16 kg

Overhead triceps extensions:

12x12 kg
12x14 kg
10x16 kg

Hammer curls:

2x20x14 kg

Events training

Log presses:

2x6x60 kg
4x80 kg
3x90 kg
2x100 kg
4x80 kg

Deadlifts (green bands resistance):

2x8x70 kg
6x110 kg
6x130 kg
5x160 kg
4x180 kg
1x210 kg

Farmers walk:

4x80 kg for 30 meter runs with drop at 15 m

Tyre flips:

7x360 kg
8x360 kg

Atlas stones:

2x2x110 kg on 120 cm
2x2x120 kg on 120 cm
1x110 kg on 168 cm
2x1x110 kg on 180 cm

Yoke:

150 kg for 90 meters with drop at 15 m
3x200 kg for 30 meters with drop at 15 m

Viking presses:

10x50 kg
6x50 kg
6x70 kg
3x5x70 kg